Prone dumbbell reverse fly
- Basic
- Dumbbells
Chest on the bench, open to horizontal
Muscles worked
- Primary:
- Rear delts
- Secondary:
- Traps
How to do it
- Lie face down on a bench or bed with a dumbbell hanging in each hand.
- Open your arms out to the sides up to shoulder height, elbows slightly bent.
- Lower for 2 s.
Common mistakes
- Swinging for momentum.
- Going above shoulder line.
Tips
- Lying down isolates the rear delt better than standing.
- Light weight, high reps.